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St. Elmo Swap – Candu – 06/25 (Boneyard)

QIC: Candu

Date: 06/25/2019

PAX: Best In Show (Respect), Iron Butt (Respect), Sunburn (Respect), VSquared, Dirk, Vila, Peanuts, Bookworm, Ducktales

AO: The Boneyard

Real Moist

COP

Silent SealSH x 21 IC 

Windmills x 10 IC 

One Legged Bulgarians x 10 OYO

Slow Squat x 10 IC

Finkle Swings x 10 IC

Shanooks x 10 IC

Moroccan Nightclubs x 10 IC

Circle Merkins x 5

St. Elmo Swap

Partner UP, one partner runs the loop, other partner completes the following:

Deeeep Assisted Squats

Chin Ups

Deep Assisted Jump Squats

Pull Ups

Arm Cycle

Dips

Lateral Chin Ups

Rinse & Repeat

MARY

Flutter Kicks, Hollywoodz, Heel Touches, maybe some LBCs?

COT

Jesus Is Calling – Verse of The Day – Remember each day is a precious gift, treat it as such!

Moleskin

I’m getting better at pull-ups

News

No news is good news

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    Nolan Richardson Won A Natty in ’94

    QIC: WuzntMe

    Date: 06/26/2019

    PAX: Mrs Baker (R), Fastlane, Clothespin, 9 Volt (R) , Oiler, Sparky (R), FNG-Topless (R)

    AO: The Battery

    Conditions

    Muggy, but no rain. Sigh.

    COP

    Mosey to the tennis courts, back around to the dog park, added Karaoke, Bernie, high knees, then circle up at The Big Tree.

    SSH x25 
    Burpees x5 (OYO)

    ~Randy~
    LBAC x25 
    10 count
    Reverse LBAC x25
    10 count
    Military Presses x25
    ~Recover~

    3rd grades x15
    Forward Fold x30
    Burpees x5 (OYO)

    The Thang

    Modified Nolan Richardson:

    Partner up, and mosey to the start of the walkway. One PAX does exercises while the other runs to a marked lamppost, does five burpees (cos Bobby Hurley sucks), runs back and retakes exercises. Rinse repeat until all exercises finished.

    100 Half Burpees/Squat Thrusts
    150 squats
    200 high knees
    150 merkins
    200 LBCs
    200 Imperial Walkers

    1000 total reps.

    Break – Mary
    Dealers Choice:
    Flutter Kicks
    Hello Dolly
    Plank 
    Pickle Pounders
    SSH (? dealers choice, so bold option here)
    Time.

    COT

    YHC is struggling with a work situation at the moment. I’m happy, comfortable, and A-OK where I am, yet, I’m likely being moved to a better (at least on paper) position internally. This is a stretch of my skills, abilities, and outside of my comfort zone. And because of that, it’s a blessing. I have to change my mindset and embrace the challenge for what it is.

    Don’t get fat/happy. Don’t allow yourself to stay stagnant. If it makes you uncomfortable, it’s a dragon worth slaying.

    BALL OF MAN    :     Mrs Baker led us out. Prayers were said aloud, others offered silently.

    Moleskin

    First things – Topless was so named because he drove a boxtruck under the Inman Street bridge, and thus sheared the top of the truck clean off. As soon as he mentioned the Inman Street bridge, PAX in unison said “ooooh” and knew where the story was going. Bonus – it was his own boxtruck.

    Oiler and Sparky made the trek from Dalton. Good to see these guys making rounds throughout the region – this is at least the third AO that they’ve posted.

    We started the warmup mosey with four, and latecomers kept showing up. We were doubled by the time we circled up. 

    9 Volt was late – highly unusual. Also described increased pace of fast SSHs as being “meth straddle hops.” Laffo.

    PAX were in good spirits, despite the fast pace.

    DeepDish fartsacked and missed out on burpees. 

    News

    Hacksaw on Friday,  9 Volt on Q this Saturday, Convergence 7/4. Upcoming Fallen Five ruck for ruckers who ruck in the ruck channel.

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      Communication Breakdown

      QIC: Mr. Clean

      Date: 06/24/2019

      PAX: Ducktales, Fissure, Geek Squad, Hasbro, Hector, Magnum, Milkman, Red Tees, The Count, U-Turn

      AO: The Huey

      Condition

      It’s been hotter’n a goat’s butt in a pepper patch.

      COP

      SSH

      Imperial Walkers

      SSH

      BAC

      Reverse

      Moroccan Night Club

      Pro’s Gold Chain

      Cherry Pickers

      Shoulder Press

      SSH

      Frankenstein

      All in cadence X 15

      The Thang

      Well, the Dora went well…the relay was somewhat disastrous


      Dora
      Shoulder Press – 100

      Squats – 200

      Flutter Kicks – 300

      Relay Race
      Various exercises while two Pax raced halfway around the track.

      COT

      Challenge: Recognize and Act when someone is in need of some positive interaction

      Moleskin

      Lots. Q explained everything exceedingly well. The other 10 just don’t understand things…

      News

      Fallen Five

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        Revenge on the rocks

        QIC: Deep Dish

        Date: 06/22/2019

        PAX:  Bubbles, Sidewinder, WuzntMe, Clothespin, Rehab, Topless,  9 Volt, Mrs Baker, Fastlane, John Doe

        AO: The Battery

        Conditions

        Rain clouds and vultures

        COP

        Mosey around the dog park
        SSH ICx20, Baby arm circle fwd ICx10, rev ICx10, sealclap ICx10,  SSH ICx15, Forward fold ICx10, Willy Maze Haze ICx10

        The Thang

        Picknic table circuit training
        Mosey to the pavillion 
        The PAX will perform a series of exercises OYO and then run a lap around the dog park
        1.  25 Merkins
        2. 20 Star gazers
        3. 15 Burpees
        4. 20 LBC
        5. 20 Rock squats
        6. 15 Military press

        COT

        Prayers for Fastlane’s grandmother-in-law, Rug Doctors knee

        Moleskin

        • Rug Doctor was a now show so the vendetta continues

        News

        July 4th convergence,  Fallen 5 convergence

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          Day 7 of 8 the Q Gauntlet (Landfill)- Red Barchetta + 8 Station DORA!!!

          QIC: The Count (RESPECT, RESPECT)

          Date: 06/22/2019

          PAX: BestInShow (RESPECT), FNG-Bloomin Onion, Fissure, FlyBy, GeekSquad, IronButt (RESPECT RESPECT), Milkman, MoneyBall, Peanuts, Prius, Ringwald, SheShed, Skitch, UncleFester, VSquared

          AO: Landfill

          Conditions

          Beautiful morning, 71 degrees and humid.  

          COP

          Warm-o-rama: Windmill (10 IC), Finkle Swing (10 Ea Leg), Tappy-Taps (10 IC), Sprinkler (10 IC), Willie Mays Hayes (10 IC), Nancy Kerrigan (10 IC – Ea Leg).

          The Thang

          Red Barchetta (RUSH) + DORA stations.  
          Starting at one end of the field all PAX:

          AYG 100 Yards and 100 SSH, mosey back to starting point hold plank for 6.
          AYG 75 Yards and 75 Mountain Climbers, mosey back to start hold plank for 6.
          AYG 50 Yards and 50 LBC's, mosey back to start and hold plank for 6.
          AYG 25 Yards and 25 Merkins, mosey back to start and hold plank for 6.
          AYG 10 Yards and 10 Burpees, mosey back to start and hold plank for 6.
          Rinse and Repeat Round 2.
          Round 3: Rinse and Repeat doing 50 SSH, 40 Mountain Climbers, 25 LBC's, 15 Merkins, 5 Burpees. Hold Al Gore for 6.
          Round 4: Rinse and Repeat doing 25 SSH, 20 Mountain Climbers, 25 LBC's, 20 Merkins, 5 Burpees.  HOld Al Gore for 6.

          Mosey to Hill:  DORA's (8 Stations)
          Team up: PAX 1 does AMRAP while PAX 2 runs down and up hill.  Flip Flop. When 6 is in all Rotate to next Station. Rinse and Repeat for 8 stations.
          1. Jump Squats
          2. Squats
          3. Overhead Press (30 lbs)
          4. Curls (25 lbs)
          5. Squat (40 lbs)
          6. Tricep Extension (25 lbs)
          7. Incline Merkins
          8. Decline Merkins

          END EX

          COT

          CIRCLE OF TRUST:  My thought / comment of the day: Do something for a friend or a stranger and not expect anything in return.  Plenty of opportunities around our community to to it.  Countarama, Namearama.
          BALL OF MAN:  IronButt took us out in prayer.  We lifted those who are ill and in need of comfort.

          Moleskin

          We had less and less mumble chatter as the workout went along, but after the “Sprinkler” during warm ups,  I had everyone try the Floss Dance….Pretty disappointing, with the exception of FlyBy, who seemed to have it mastered. What can I say about GeekSquad and the Sprinkler, except he has no rhythm!  His words not mine!  But who am I to argue!  

          News

          Some heading to help Proscuitto at the Community Project!  Thanks Brothers!!

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            Stairway to Merkins meets Four Corners! Day 8 of Q Gauntlet – TheCount – 06/25 (Hill City)

            QIC: TheCount (Respect, Respect)

            Date: 6/25/2019

            PAX: BlindSide, Chief, Goose, JazzyJag, LacesOut (Respect), MoneyBall, Prosciutto,  RedTees, Skitch, Sunshine, FNG-Tin Man, Wazn’tMe

            AO: Hill City

            Conditions

            69 Degrees, dry, but a nice dew on the grass.

            COP

            WarmUp: SSH (15 IC), Forward Fold (15 IC), Tappy Taps (10 IC), Willy Mays Hayes (10 IC), Stairway to Merkins: Along sidewalk, start at first lightpost and AYG to next and do 1 Merkin, AYG to next Lightpost and do 2 Merkins, Rinse and Repeat until you reach the 10th Lightpost and 10 Merkins.  Reverse direction, Rinse and Repeat until you get down to 1 Merkin.  Last WarmUp exercise (AS PROMISED) it Prosciutto’s Gold Chain (15 IC).  Mosey to grassy area in front of stage for “The Thang”. 

            The Thang

            Four Corners

            Four Cones are deployed in a square with each being 20 Yards apart.  ALL PAX start at 1st cone and proceed to next three cones by described mode of transportation.  Six Rounds as follows:

            Round 1 - Burpees - 10 Reps X 4 = 40 (Bear Crawl between each cone)
            Round 2 - Lunges - 20 Reps x 4 = 80 (Bear Crawl between each cone)
            Round 3 - Imperial Walkers - 30 Reps x 4 = 120 (Bear Crawl between each cone)
            Round 4 - Merkins - 25, 20, 15, 10 Reps = 70 (Bear Crawl between each cone)
            Round 5 - Plank Jacks - 25 Reps x 4 = 100 (Bear Crawl between each cone)
            Round 6 - Squats - 10 Reps x 4 = 40 (AYG Between each cone)

            Total Reps (including Stairway to Merkins) = 560 Reps and 400 yards in Bear Crawls!

            COT

            Word of the Day: If you direct the people toward Heaven….Heaven will direct the people.  

            CIRCLE OF TRUST:  Counterama, Namerama, Prayers for comfort and healing to those spoken and unspoken prayers.  Prayed for our brothers at the BoneYard and all PAX across F3.  
            BALL OF MAN:  Sweaty Ball of Man!  

            Moleskin

            There was very little Mumble Chatter, but there were a few sounds emanating from those assembled…There was good discussion by Prosciutto reminding everyone not to sacrifice form for speed.   Great Message!  As Promised I was proud to wear Prosciutto’s Gold Chain and perform the said warm up exercise.  Actually wore the chain during the entire workout, but it obviously isn’t where Pro gets his energy because he seemed strong even at the conclusion of the session! 

            The Gauntlet is now complete Q’ing at 8 different AO’s in 11 Days/9 Workout Days.  It was fun and I encourage you to try it over the course of a month.  It is a great way to see folks you might not see all that often and you become very innovative to keep the routines different and make sure you focus on full body H.I.C.T. 

            Thanks for all the AOQ’s for working with me on the schedule (and Prosciutto for giving me his day today so I could complete all 8 AO’s).  

            News

            [Fill in News, Upcoming Q’s, Events, etc.]

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              Scenic City Stampede

              QIC: Sidekick

              Date: 06/20/2019

              PAX: Skitch, Blindside, Prosciutto, Ringwald, Money Ball, FNG-Flash (2.0), Hamburgular, Vsquared, Sunshine, Candu

              AO: Hill City

              Conditions

              76 Degrees and Humid, heat Lightning, then real lightning and rain

              COP

              SSH ICX25; Forward fold ICX10; SSH ICX15; 3rd Grade Exercises ICX12; Willie Mays Hays ICX12; Mercans ICX15; Right over left ICX10; Left Over Right ICX10; SSH ICX15; Arm Circles Forward – Reverse – Shoulder Press – Morroccan Night Club – all ICX12

              The Thang

              Start our journey by Mosey to the bridge. 

              Stop and do 21.  Successful due to good leadership.  No Burpee Penalty. 

              Mosey again. 

              Stop on the center section for some slow squats and some one legged Bulgarian squats assisted by the benches (no wenches of Bulgarian descent around to assist). 

              Mosey some more. 

              Stop at the steep hill going down to the aquarium.  We reverse lunged down this hill.  Fun times.

              Mosey down the big concrete steps by the river behind the aquarium

              Had to alter course due to multiple people establishing residence on the steps.

              NO MAN LEFT BEHIND

              Partner up.

              PAX 1 Box Jump up 2 steps.  PAX 2 performs 10 Ircans and then Box jumps 4 steps (2 past his partner). Keep this going.

              Continue this all the way up to the tippy top

              On way down…..

              PAX 1 Box jump down 2 steps with each landing resulting in a deep squat.  PAX 2 performs 10 Dercans and then Box Jumps 4 steps (2 past his partner).  Keep this going

              Continue this all the way to the bippy bottom

              Set of Dips ICX15 on bottom step.  Mosey back up the stairs through the aquarium to the road.  Cross the road within all traffic laws.

              Sprint up the steep hill.  Stop and wait for the 6 and for me to catch my breath.

              Mosey back to the bridge.  

              Set of 21s executed perfectly again, due to good leadership of course.

              Mosey across the bridge with a stop for some slow squats and one legged Bulgarian squats (again no wenches around)

              Mosey to the other end of the bridge for some Reach Arounds (not a partner exercise)

              Mosey back to the flag

              COT

              No man left behind, especially your FNGs.  Get these guys back out here.  They need us and we need them

              Moleskin

              Did you know that Bulgaria is tied for the fewest Grizzly bears of any country in the world?  the PAX certainly did not know that.  Thank you Candu for that gem.  Someone then asked about wolves, no response on that animal.  Money ball brought his 2.0, Flash hence forth known as, the kid do great

              News

              Convergence on 7/4 at Beast Ridge at 7 AM.  last for an hour.  If in town, come out

              Fallen 5 ruck on 7/13 at the Dame.  Hour Beatdown followed by a Ruck.  Candu will sponsor you if you want to ruck.

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                Day 5 of the Q Gauntlet (The Huey)- Lets Play Cards or better known as Deck of Death (DoD)

                QIC: The Count

                Date: 06/20/2019

                PAX: DuckTales, GeekSquad, HasBro, MrClean, SteamEngine, U-Turn 

                AO: The Huey

                Conditions

                77 Degrees and humid. Storms started moving in by the end of the workout, and at 0605 !  Thank God for the 0515 starting time!

                COP

                Warm up consisted of SSH (20 IC), Forward Fold, Willy Mays Hayes (15 IC), Arm Circles Fwd, Bkwd, and Overhead Press.  Mosey around path to covered picnic tables.

                The Thang

                Deck of Death (DoD) – Separated deck into 4 stacks Clubs (Core/Abs), Hearts (Cardio), Diamonds (Upper Body), Spades (Legs).  Time allowed for 25 exercises: PAX rotated picking from stacks, announcing exercise, and calling the cadence.

                Oblique Crunches (Pretzel) - 15 per side- 30 Reps
                Mountain Climbers - 20 IC - 40 Reps
                Merkins - 18 Reps
                Smurf Jacks - 25 IC - 50 Reps
                High Slow Flutter Kicks - 13 IC - 26 Reps
                Side Straddle Hop - 25 IC x 2 - 100 Reps
                Wide Arm Merkins - 16 Reps
                Monkey Humpers - 17 IC - 34 Reps
                Luge (Boat/Canoe) - 18 IC - 36 Reps
                low side shuffle - 25 yards both x 6 = 150 Yards
                WWII Situps - 13 Reps
                Butt Kickers - 19 IC - 38 Reps
                Diamond Merkins - 25 Reps
                Monkey Humpers - 25 IC - 50 Reps
                Shoulder Taps - 25 IC - 50 Reps
                Burpees - 25 Reps
                Ranger Merkins - 19 Reps
                Walking Lunge - 20 each leg - 40 Reps
                Heals to Heaven - 14 Reps
                Mountain Climbers - 25 IC - 50 Reps
                Carolina Drydocks - 14 Reps
                Calf Raises - 25 IC x 2 - 100 Reps
                Flutter Kicks (25 IC x2 - 100 Reps

                Total - 933 Reps


                 

                COT

                CIRCLE OF TRUST:  Counterama, Namerama, Word of the Day (WOTD): Veterans Park represents the Soldiers, Marines, Airmen, and Sailors that have served their country.  Most didn’t have the luxury of smart devices, video games, or even TV while in a war zone.  Often a Deck Of Cards provided all the entertainment they would have.  I see parents using all the great entertainment devices we have now to distract their children so they will behave while out at breakfast, lunch, and dinner.  I’ve even seen this in a church.  Drop the crutch and engage get your children to engage in a simpler form of entertainment (Maybe a game of Fish)….
                BALL OF MAN: As the Thunderstorms started to move in we lifted to God our prayers for healing and protection to those family members of our F3 Family.

                Moleskin

                All I can say with regards to the Moleskin….DuckTales, something got inside of you and died!  You about caused us to discontinue warm-ups and go for some kind of breathing machine!!! No more Sushi for you….At least without GAS-X!!!

                News

                F3 – Hacksaw for Day 6 of the Q-Gauntlet, also Scenic City Ruckers meeting at 0500 Blue Grass Grill.  Don’t forget to register for the Fallen 5 Challenge.

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                  Scheiße Will Hurt

                  QIC: Ohms

                  Date: 06/15/2019

                  PAX: Fissure, Steam Engine, Prosciutto, Cowbell, Money Ball, Candu, Back Pew, Peanuts, Whittler, Iron Butt, Skitch, Uncle Fester, Venus, Early Bird, Sunburn, FNG-Loco

                  AO: The Landfill

                  Conditions

                  No rain ♥

                  COP

                  • SSH x 25 IC
                  • Cotton Pickers x 15 IC
                  • Willie Mays Hays x 15 IC
                  • Imperial Walkers x 15 IC
                  • SSH x 15 IC

                  The Thang

                  Stage 1 (Arms/Chest)
                  S – Shoulder Press x 15 OYO (Partner: Plank); Swap with partner
                  H – Half Curls x 15 OYO (Partner: Plank); Swap with partner
                  I – Incline Merkins x 15 OYO (Partner: Plank); Swap with partner
                  T – Tricep Extension x 15 OYO (Partner: Plank); Swap with partner
                  Rinse & Repeat for 10 min
                  Cardio – 50 yd sprints for 5 min

                  Stage 2 (Legs)
                  W – Wide Squat x 15 OYO (Partner: Al Gore); Swap with partner
                  I – Iron Mikes x 15 OYO (Partner: Al Gore); Swap with partner
                  L – Lateral Squats x 15 OYO (Partner: Al Gore); Swap with partner
                  L – Lunges x 15 OYO (Partner: Al Gore); Swap with partner
                  Rinse & Repeat for 10 min
                  Cardio –  Indian Runs for 5 min

                  Stage 3 (Abs)
                  H – Heavy Flutters x 15 OYO (Partner: Hold 6″); Swap with partner
                  U – Up-Sits x 15 OYO (Partner: Hold 6″); Swap with partner
                  R – Russian Twists x 15 OYO (Partner: Hold 6″); Swap with partner
                  T – Toe Touches x 15 OYO (Partner: Hold 6″); Swap with partner
                  Rinse & Repeat for 10 min
                  Cardio – Hill Repeats for 5 min

                  COT

                  “Everybody wants a quick fix. You may get results, but the results will not be permanent. The permanent results come from you having to suffer. Suffering is the true test of life.”

                  -David Goggins-

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                    The Battery – Moving some heavy bags

                    QIC: Mrs. Baker

                    Date: 06/19/2019

                    PAX: Sidewinder, Deep Dish, Rehab, Clothespin, 9 Volt, Fastlane, Wuzn’t Me 

                    AO: The Battery

                    Conditions

                    70 deg F with a very light but increasing mist. Opened up as we packed up the flags. Perfect Battery weather

                    COP in the skate park

                    10x Good Morning Squat in cadence, 10x Don Quixote in cadence, 10 Yoga pushups OYO, 10 / side leg swings, 8 count forward fold, 8 count left leg over fold, 8 count right leg over fold

                    The Thang

                    In the skate park in a loose oval

                    Moving some sand bags
                    Strength focus: 3 rounds, not for time

                    10 per leg weighted lunge with 50# sandbag

                    18 / side single leg elevated pickle pointers

                    Conditioning focus: 5 rounds with “Evil Siri” keeping the time and easy listening Santana in the background

                    minute 1: 50# sandbag clean and press to overhead, max reps

                    minute 2: squat thrusts, max reps

                    minute 3: sandbag carry for distance

                    minute 4: rest

                    Bonus: Merkin roundup, 10x diamond, 12x military, 14x decline, 16x freestyle

                    Mary: 10 count leg lift, 20 count heel touches, 16 count LBC, 16 count Capt’n Thor 

                    COT

                    CIRCLE OF TRUST: 8 men getting better together. Proud to be a part of it.
                    BALL OF MAN: Complete

                    Moleskin

                    In true Battery fashion we were fully wet from the warm-up on. Several comments about the easy listening Santana compilation including a random Nickleback duet. I may have to spend more time on the playlist.

                    News

                    Upcoming Convergence at Beast Ridge July 4 at 0700. 

                    Fridays at Hacksaw are really taking off. The Count is continuing his World tour on Friday.

                    Deep Dish has the Q next Saturday

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